{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"how to train for a sub 6 min mile | 248","description":"Want to GROW your newsletter? Join mine to learn how it\u2019s done: https:\/\/better.biz\/newsletter In this episode, I break down how to run a sub-6 minute mile\u2014even if you\u2019re not a \u201crunner.\u201d This framework is built for the well-rounded athlete: strong in the gym, fast on the track, and still fitting training into a busy life. I\u2019ve used this exact system to hit sub-6 consistently, and I\u2019ve coached countless others to do the same, all without training for hours a day. \ud83d\udca1 Key Takeaways:  You don\u2019t need marathon-level mileage\u2014just smart, targeted conditioning. Use the three energy systems: Gain (short bursts), Pain (intense efforts), and Sustain (longer intervals). Interval training is the fastest way to improve mile time when you\u2019re limited on time. Consistency across intervals matters more than volume\u2014stop when your performance drops. Combine this with bodyweight strength work (like my pull-up program) for a complete, efficient system.  \ud83d\udccc Example Protocols:  Gain: 30s on, 90s off \u2014 start with 5 intervals, build up while maintaining consistency. Pain: 2m on, 4m off \u2014 very hard efforts, 5\u201310 intervals max. Sustain: 5m on, 5m off \u2014 3\u20135 intervals at aerobic threshold or Zone 2.  \u23f1\ufe0f Chapters:  00:00 Who This Is For (Well-Rounded Athletes) 01:05 Why a Sub-6 Mile Matters 02:00 The Simplicity of Energy System Training 03:15 Gain Workouts (Explosiveness &amp;amp; Power) 04:30 Pain Workouts (The Hard Stuff No One Trains) 06:00 Sustain Workouts (Aerobic &amp;amp; Threshold) 07:25 Putting It All Together in a Week 08:20 Why Fitness Fuels Every Part of Life  Connect with me: Instagram: https:\/\/www.instagram.com\/jerred.moon\/  My site: https:\/\/better.biz Get my book: https:\/\/bit.ly\/killingcomfort #sub6mile #intervaltraining #conditioning #wellroundedathlete #tryharder ","author_name":"better. with Jerred Moon","author_url":"https:\/\/betterhumanbusiness.com\/","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/38279420\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/38279420"}